Ease Into Autumn III | Yoga Nidra For Releasing With Grace

A restoring Yoga Nidra to support you in letting go with love and grace. Inspired by the autumn season, this guided meditation invites you to embrace change, release what no longer serves you, and rest in stillness. Perfect for transitions, stress relief, or moments of reflection.

Transcript

Welcome,

Sweet friend.

I am grateful you're here.

As the seasons shift,

So do the rhythms of our lives.

Just as the autumn invites us to release what no longer serves us,

We also can let go with gentleness,

With love,

And with grace.

Perhaps you're feeling the nostalgia of this time of year.

Children returning to school,

New routines beginning,

Or simply the slowing pace after the fullness of summer.

With this practice,

We honor these transitions.

Together,

We'll soften into stillness,

Embrace change as a natural rhythm of life,

And find rest in the quiet beauty of release.

Now,

Let's take a moment to prepare for our practice.

Find a comfortable position,

Lying down.

This is your practice,

So do it wherever it's comfortable for you.

Dim the lights,

Remove any distractions,

And turn off notifications on your devices.

Adjust the volume of my voice so it's perfect for you.

Gather your props for comfort.

That could be pillows,

A bolster,

An eye covering,

A blanket.

You may enjoy placing a bolster under your knees to support your lower back,

And a pillow beneath your head.

Feel free to cover your body with a blanket and gently close your eyes or place a lightweight covering upon them.

As we begin this practice,

Ground your hands,

One on top of the other,

On your belly or on your chest,

Allowing you to turn inward.

Let's bring your awareness to your breath,

Centering us for our practice.

Take a deep inhale for 3,

2,

1.

Pause for a moment.

Now slowly exhale the breath for 3,

2,

1.

Let's repeat this 2 more times.

Breathe in deeply for 3,

2,

1.

Pause for a moment.

Now slowly exhale the breath for 3,

2,

1.

Last time.

Take a deep inhale for 3,

2,

1.

Pause for a moment.

Now slowly begin to exhale 3,

2,

1.

Releasing any tension in the body or stress from your day.

Allow it to be absorbed by the surface beneath you.

Ease the muscles within your face.

Soften the tiny muscles around your eyes,

Your jaw,

And gently separate your teeth.

Relax the root of your tongue.

Releasing any tension held by the jaw.

Feel the support of the surface beneath you.

Feel it holding you.

Now,

Normal breath in,

Normal breath out.

At this time,

Please feel free to let your arms and hands drift to the sides of your body.

And the most important part of this practice is for you to feel safe,

Comfortable,

And at ease.

So check in with your body.

Is there anything you need to do to adjust and make yourself more comfortable?

Now during our practice,

Follow the sound of my voice as best as you can.

Trust me to guide you and to hold this space of deep rest.

Also,

Trust yourself.

Trust your own innate wisdom.

You will get exactly what your body needs from this practice,

No matter what you experience,

Even if you fall asleep.

Because the part of you I'm speaking to is always listening,

Always present.

During this journey of deep rest,

Attempt to remain awake and aware.

But if you find at any point you've drifted off,

That's perfectly okay.

As soon as you notice,

Just patiently return to the sound of my voice.

Now allow your body to find its balance as you ebb and flow.

You may experience feelings of lightness and other times your body will feel heaviness as you lie upon the surface beneath you.

Just embrace this feeling of heaviness,

Of being grounded by the gravitational pull of the earth and the natural relaxation that's occurring within the body.

Now bring to mind a vision of your inner sanctuary or refuge.

This is an internal place of comfort or well-being.

A place you feel safe and at ease.

It could be a place in nature that helps evoke that feeling.

Or it could be a place with a favorite person in your life,

Or even a spiritual figure.

Maybe it's a place from childhood,

Or a place you've always wanted to go.

Or it may be an imaginary place.

Wherever you select,

Just set yourself free so you can really feel it.

A place you can envision in your mind's eye.

A place that engages your senses.

Perhaps in the distance you hear the sound of subtle waves or other sounds from nature.

You may smell aromas,

Fragrances.

It may not be a place,

But a feeling.

A feeling that makes you feel safe and comfortable.

Grounded with inner contentment and peace.

Just notice how there's an internal stability present of feeling safe.

And know that at any point you can always return to this inner refuge.

During this practice,

Or even during your daily life.

Now feel your heart and ask yourself the question,

What does my heart need today?

What is my intention for this practice?

Notice what arises just from asking the question.

Letting your heart be heard.

Set an intention for this practice.

And if you're working on one,

Feel free to use that.

Otherwise,

I invite you to use one of the following.

I embrace change with ease and openness.

Or,

I release what no longer serves me with love and grace.

Or simply,

I am at peace with change.

I embrace change with ease and openness.

Or,

I release what no longer serves me with love and grace.

Or simply,

I am at peace with change.

I embrace change with ease and openness.

Or,

I release what no longer serves me with love and grace.

Or simply,

I am at peace with change.

Now bring your awareness to the physical body.

Feel the body resting on the surface beneath it.

Holding.

Supporting.

Embracing the body.

Now bring your awareness to your heart center.

Locate it in the middle of your chest.

Feel the gentle rise and fall of your breath as it moves in and moves out of this area.

Allow your heart center to feel open and relaxed.

Now shift your focus to the right side of your body.

Start with your right shoulder.

Notice any sensations or tension in your right shoulder and allow it to relax.

Now move your awareness down to your right arm.

Feel the sensations in your right arm and let go of any tightness.

Bring your focus to your right elbow.

Notice any sensation in your elbow and allow it to soften.

Shift your attention to your right forearm.

Feel the sensations in your forearm and let it relax.

Move your focus to your right wrist and hand.

Notice the sensations in your wrist and fingers and allow them to become soft and relaxed.

Now bring your awareness to your right side of the chest and ribs.

Feel any sensation or tightness and let it soften.

Now shift your focus to the right side of the abdomen.

Notice the sensations in the right side and allow it to release and relax.

Move your attention to your right hip.

Feel any sensation in your right hip.

And allow it to relax.

Bring your focus to your right thigh.

Notice any sensation or tightness in your thigh and allow it to soften.

Shift your attention to your right knee.

Feel the sensation in your right knee and let it become relaxed.

Move your focus to your right calf.

Notice any sensations in your calf and allow it to release.

Bring your awareness to your right foot and ankle.

Feel the sensations in your ankle and your foot and allow them to relax completely.

Now shift your focus to the left side of your body.

Start with your left shoulder.

Notice any sensations or tension in your left shoulder and let it relax.

Move your awareness down to your left upper arm.

Feel the sensations in your left arm and let it soften.

Bring your focus to your left elbow.

Notice any sensations in your elbow and allow it to release.

Shift your attention to your left forearm.

Feel the sensations in your forearm and let it relax.

Move your focus to your left arm.

Wrist and hand.

Notice the sensations in your wrist and fingers.

Allow them to soften and relax.

Bring your awareness to your left side of the chest and ribs.

Feel any sensations or tightness and let it soften.

Shift your focus to your left side of the abdomen.

Notice the sensations in your left side.

Allow it to relax.

Move your attention to your left hip.

Feel any sensation in your left hip and let it relax.

Bring your focus to your left thigh.

Notice any sensations or tightness in your thigh.

Allow it to soften.

Shift your attention to your left knee.

Feel the sensation in your left knee and let it become relaxed.

Move your focus to your left calf.

Notice any sensations in your calf and allow it to release.

Bring your awareness to your left ankle and foot.

Feel the sensation in your ankle and foot and allow them to relax completely.

Finally,

Shift your focus to the crown of your head.

Feel any sensations in the top of your head.

Imagine a sense of calm and relaxation flowing from the crown of your head and throughout your entire body.

Now bring your awareness back to your entire body as a whole.

Notice the deep sense of relaxation.

In your mind's eye,

Envision each of the following.

A tree gently letting go of its leaves one by.

The crisp sound of leaves crunching underfoot.

The golden hue of sunlight softening through autumn branches.

The gentle breeze carrying a leaf away without effort.

The scent of wood smoke drifting in cool evening air.

A basket filled with apples.

The sweetness of the harvest.

Warm tea between your hands,

Steam rising softly from the cup.

A cozy shawl or blanket wrapped around your shoulders.

The smell of sharpened pencils and fresh paper.

The scent of pumpkin spice from a steaming mug.

The hush of earlier evenings as daylight shortens.

A candle flickering gently in a quiet room.

The comfort of returning to familiar routines.

The soothing rhythm of your breath as you rest.

A moment of stillness at twilight,

Between day and night.

The taste of honey smooth and grounding.

The sound of leaves rustling in the trees above.

A winding path lined with falling leaves guiding you inward.

A single leaf drifting on water,

Moving with ease.

Abiding in pure awareness.

Abiding in stillness.

Releasing whatever is no longer needed.

Finding peace as the seasons change.

As we change.

As change takes place around us.

As we complete our practice,

May you carry this sense of release with you,

Soft,

Natural,

And effortless.

Just as the trees let go without fear,

May you trust your own cycles of change.

Know that you can return to this practice any time you feel the weight of holding on.

Thank you for sharing this moment of stillness with me.

May you walk forward with grace,

Peace,

And the gentle joy of autumn in your heart.

Until next time,

Sweet friend,

Just breathe.